How to Perform: Mountain Pose (Tadasana)

Pose Name: Tadasana (Sanskrit: ताडासन; IAST: Tāḍāsana)

Tada = Mountain, Asana = Pose/Posture

Meaning: Mountain Pose

Tadasana is a straight-forward foundation pose which supports all of the other standing postures. Mountain pose is performed at the beginning and end of the surya namaskara – sun salutation sequence making it an important posture for every yoga practice.

Benefits of Mountain Pose

There are many physical and mental benefits to Mountain Pose/Tadasana. This posture encourages balance, stillness and strength, cultivating a sense of being relaxed whilst also powerful. It can be performed in between other poses allowing the mind and body to resettle and absorb the benefits of complementary positions.

Tadasana is grounding both in the physical body and mentally. Mountain pose represents the strong, unmovable force of nature and promotes connection with the earth and elements.

Mentally, mountain pose calms the mind to relieve excess thoughts, stress or anxiety.

Physically, it stimulates circulation, improves posture, stretches the legs and calves, strengthens the leg muscles, relaxes the digestive system, helps relieve head and neck aches, and relieves the symptoms of cramps.

How to Perform Tadasana/Mountain Pose: Step-by-Step Instructions

Step 1

Stand in an upright position with your feet parallel. Your feet may be together or hip width apart.

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Step 2

Lift the toes and replant them onto the mat or the floor to create a base so that the whole underside of the foot remains flat.

See also Reclining Big Toe Pose

Step 3

Moving up the body, engage the front of the legs so that they become activated and strong.

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Step 4

Slightly tilt your pelvis forward without creating any discomfort but creating a strong and neutral spine.

See also Reclining Hand-to-Big-Toe Pose

Step 5

Moving further up the body, slightly tuck the rib cage so that the spine is straight.

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Step 6

Pull in the chin so that the neck is straight. Gently position the shoulders so that they are in line with the sides of the body and down from the ears.

See also Forward Bend Yoga Poses

Step 7

Cultivate a neutral gaze, unfurrow the brow and have the drishti off into the distance.

See also Standing Yoga Poses

Step 8

Breathe deeply into the chest and lower belly. Maintain a straight spine with the hands down by the sides and the whole body relaxed but active.

To add complexity, close the eyes and focus on keeping balanced.

Contraindications and Cautions

Ensure the pose is performed in a safe place with no distractions. Avoid performing if any back pain is experienced or spinal issues exist. Always consult a medical professional before attempting any exercise.

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SERIES: How to Perform Yoga Series


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